Resolutions for 2013

Resolutions made few days before New Year or on it's eve are primarily to improve own life or gain financially or physically or emotionally or just to show off! Of late I have started believing that promises made on that eve are meant to be broken, most of the time though. I have got my reasons to believe in what I have started to believe.

1. Forcing oneself to start a new habit, presumably a good one, is hard. It dies down in a couple of weeks or maybe months. We, human beings don't like to be pushed to do something against our wishes.

2. Peer pressure makes us abandon our new found  resolve, so called good habits, because every other person is doing the so called bad thing. And not doing it makes us an outcast. It is like you suddenly stop having a smoke or drink or junk food and then you feel out of place and are eventually ignored by others. After all, we are social animals, isn't it?

3. Bad days or high pressure times makes us revert back to old habits which supposedly gives a feeling of calm. Well that's true because the mindset hasn't changed or adapted to the new habit.

4. Most of the time we don't know ourselves or haven't carried out any introspection. Our strong and weak attributes and aspirations are lost in the daily grind of life. So, newly made promises don't find a solid foundation to build on.

I guess understanding the causes of failure to stick to a new resolution will help us to identify the measures to eradicate the root of the problem. Lets go through the possible remedies.

1. Look at the ultimate aim  a new resolve is going to achieve. Visualizing the end point of the new resolve will, most likely, enable us to carry on with the new habit.

2. I have started to believe that resolutions made to self are something personal. Disclosing it to known ones may spoil the fun and may trigger a sub-conscious response that we are already onto the new resolve or have successfully achieved the aim. Let others see the results instead of the process. They will be pleasantly surprised and I bet, you will feel great too.

3. Read, read and read. Learning as much we can about a new resolution has proven to derive maximum success. Be it weight loss, healthy eating, working out, quitting drugs, better management or leadership skills, it pays to gain knowledge to make it a lifelong habit. Knowledge gives a different perspective and a clear idea about the usefulness of the new habit.

4. Not caring what others think about the new resolution goes a long way in preserving it. And why not? It's your life. Nobody can come and undo your losses or failures. It's you, who has to do all the effort.

I will really appreciate my readers if they can throw some light on tips to stick to new plans. After all, life is about improving our old self everyday, isn't? And yes, I will not disclose my 2013 resolutions to anyone, not even to my wife! But definitely, I would strive to be better this year and be good to the people and nature. Till then, be happy and keep exercising.

Taking A Break From Running

Even Ryan Hall and Scott Jurek had it. It is merciless and can strike anybody. So who am I? Yeah, Plantar Fasciitis can strike anybody, from elite runner to an amateur like me. This injury is so frustrating especially when it hits 2 weeks prior to a race. Yes, my bad that now I am skipping Mumbai Marathon because of this injury. I worked so hard for last 4 months and now 2 weeks before it, I am limping like a jack ass.

Last Sunday i.e on 6 Jan, I was doing my longest run of 35 km and was supposed to start a taper of 2 weeks. At around 15 km, a dull pain started under the arch of my right foot. I ignored it and kept running in the dark (it was around 5 in the morning and still time left to break dawn). Then I remembered my hill repeat session on the trail, two day prior to the long run, when I had started experiencing a bit of ankle pain during the last few hill sprints.I then hoped that the dull ache doesn't escalate. But I am not the lucky guy. I had to stop running after a couple of kilometres because of the excruciating pain under the arch and heel which forced me to sit on the pavement. I knew that I can now kiss Mumbai Marathon 2013 a good bye.

I guess that's what life is all about. It gives tough times to deal with and choices to make. I made a choice to not run the marathon and become fit to run another day. I am being a bit philosophical but I can't let this injury ruin my equilibrium. This injury not only broke my heart but my better half's heart too because she had planned to meet a couple of her best friends out there in the city and do tons of shopping. Yeah, I got a scolding from her for not taking care of myself and how injury prone I am and blah blah blah. But what to do? Shit happens!

I waited for a week before cancelling my reservations in the hope that I might recover from the injury. But lost all hope day before when I went for a 2.5 km trot and found out that if I continue I might land up the table of a Surgeon.

Plantar Fasciitis(PF) is a irritating injury just like calf strain which, if not treated properly, can become chronic. It is an overuse injury whose exact trigger point will be difficult to identify. Some of the causes are -

1. Sudden increase in mileage.

2. Over weight.

3. Overpronation.

4. Hill repeats.

5. Speed workout.

6. Standing for long time in heels.

7. Improper recovery from hard workout.

8. Inadequate warm up.

 Pain in PF happens below the arch and heel as shown in the picture above. I can't tell you the exact scientific location of the bone or muscle affected but I can tell you that this injury is painful. In last few days I have read up on recovering from this problem which I am following nowadays.

1. ICE - Rolling a frozen water bottle and rolling it under the foot. It is helping a lot.

2. NIGHT SPLINT - Yesterday  I bought a night splint to immobilize the area below knee while in sleep at night. PF is painful especially in the morning. The first few steps re-injures the healing process done at night. After first night of wearing it, I can already feel the difference.


3. IBRUFEN - Anti - inflammatory and pain killer is a must for few days.

4. HEEL PAD - I have got a gel based heel pad which I used for my previous Achilles problem. It is useful now too for my daily movement.

There are many other types of treatment helpful in recovery like physiotherapy, custom made orthotics, buying new shoes to reduce overpronation, cortisone shots, taping and etc etc. I am, for the time being, restricted to the above 4 treatments and will be trying my hand on taping later. As of now I have taken a break from running but am continuing with weight training to maintain my fitness. This what I am doing nowadays and am doing few exercises which I have always thought will do but never did when I was running. Also I am not lifting very heavy weights (as shown in the pic) and performing reps of more than 15 to avoid bulking up.

1. Warm up to include 10 Suryanamaskars.

2. Crunches - 30 w/o weights, 30 with 10 kg plates.

3. Planks.

4. Single leg squats.

5. Deadlift.

6. Squats with overhead dumbell press.

7. Dumbell bench press.

8. Dumbell rows.

9. Twisting lunges.

10. Push ups.

11. Pull ups.

12. Yoga.

I hope to get back on the streets in a couple of weeks time after proper recovery. And hope not to get struck by PF again. It is very important to listen to your body when it gives us loud and clear indications. Till then happy running and weight training.

Seeking Energy From Trail

Once a week I run on the trail with Golconda Fort in the backdrop, as a part of my marathon training. It takes around 18 - 20 minutes to complete it from end to end given my current fitness level. By the end of a single loop, the legs and lungs start feeling the difficulty of the trail but now I have built up enough endurance to do four round trips of this beautiful trail.

Running on this trail always gives me a welcome break from road running. I simply love running in the nature with the majestic fort overlooking me and smiling as the sun rises behind it gradually. I am always the first one to break the cobwebs, formed overnight, and start running on this trail. There are many army cross country teams practicing there to gain the obvious benefits. Running on this trail gives me a primal feeling and it feels like my legs are getting required energy from the broken path as if they are roots of a tree.

The fresh air in that area is a welcome break from the pollution on the roads. I am quite selfish and possessive about this trail and have revealed its actual location to a very few because I fear that people will spoil it. Though the local populace around this area knows about this place but they are more interested in playing cricket or volley ball in the low grounds. I bet they feel like playing in a stadium because of the elevated trail path around it.

There are numerous benefits of running on trails. I will enumerate a few.

1. STRONGER LEGS - The continuous climbing and descending and running on uneven surface strengthens all the muscles of the legs especially ankle, calf and quads.

2. STRONGER CORE - The constant endeavor to maintain balance on the undulating surface works the core and is great stimulant.

3. PLYOMETRICS - Hit the trails and you will get the benefits of all kinds of plyometrics workout. Cross country running mimics plyos because of constant jumping over rocks, long hops over bushes or ditch etc. In turn, difference is felt while running on road as the strides become stronger.

4. INCREASED METABOLISM - Running on trails induces faster metabolism even after finishing the workout because of the regular intervals uphill and downhill. So, it means continuous fat burn even at rest.

Yesterday evening I had hit the trail again. I did one loop as a warm up and then decided to do each upslope twice. There are 5 major upslopes on this trail so by the time I finished the 10th interval, my legs were trashed. It felt so good and orgasmic that I can't describe the feelings. Sweating out does make you feel bad ass. Try it folks! Find a trail and run or hike it. It will recharge your dead batteries. It may not be next to your home, so if required drive to its start like I do. You will love it.